Sunday Dec. 7th

Warm-up 

2 rounds for quality

  • 250 meter row
  • 5 windmills each side/direction
  • 10 each direction Crossover banded lateral walks
  • 10  one arm bent over DB row
  • 10 one arm db standing strict press

Skill 

  • Toes to bar, knees to elbows
  • KB Swings

Strength

Power Clean

3-3-3

AMRAP-10 

  • 21 – KB or Dumbbell swing
  • 15 – squats
  • 9 – sit-ups

RESULTS

7:15

Liz – 5+34 (15#kb)

8:45

Ryan 5+40 (25# DB swing)

Farrah 5+34 (15# kb)

Erica 4+20 (15# kb)

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